Champlain Valley CrossFit – Competition: Wednesday, April 29th, 2015
* Regional shirt order HERE. Order is going in Friday, May 1st, make sure you get your name in for a T-shirt, Tank, or both. ** Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do. WOD: 1) Tempo Back Squat: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes betweens sets. Build as heavy as possible. Tempo is 4 seconds down, 1 second Up. 2) Thruster: 7 reps Every 2:30 for 7 sets Warm-up as needed. Start around 60% of your 1RM Thruster. Build as heavy as deemed fit. Perform these from the rack. 3) 30 minute EMOTM Movement 1 – 200m Run Movement 2 – 1-5 Muscle-ups Movement 3 – 1 Heavy Power Snatch Pick reps you can maintain on the Muscle-ups. Start around 70% of your 1RM Power…
Regionals T-Shirts
Sorry we’re a little late getting this up on the website. Shirts will be ordered in two days, on Friday, May 1st. We are doing T-shirts and Tank Tops, in both Male and Female cuts. All shirts will be Tri-Blend. Cost is $25/shirt. Whether your going to Regionals or not get an awesome one off shirt and help support our athletes. Sign-up at the link HERE and we’ll charge your account when they come in.
Champlain Valley CrossFit – Sport: Tuesday, April 28th, 2015
* Olympic Lifting class is cancelled for tonight. ** Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do. WOD: 1) 1 Hang Snatch + 20 Double-unders: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat. 2) 1 Hang Clean + 20 Double-unders: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat. 3) AQAP: 25-20-15-10-5 Kettlebell Swings 53/35 5-10-15-20-25 Burpees Extra Work: 4) Hip Thrusts: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 5) Hip Thrusts: 12 x 200m Rest 90 seconds between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed….
Champlain Valley CrossFit – Fitness: Tuesday, April 28th, 2015
* Olympic Lifting class is cancelled for tonight. ** Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do. WOD: 1) 5 Deadlifts + 30 Double/Single-Unders: Every 2 minutes for 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. If you don’t have Double-unders work on practicing them. 2) AQAP: 25-20-15-10-5 Kettlebell Swings 35/26 5-10-15-20-25 Burpees Extra Work: 3) Hip Thrusts: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Tuesday, April 28th, 2015
* Olympic Lifting class is cancelled for tonight. ** Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do. Pre Class: 1) Halting Jerk: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of each dip for 2 seconds. 2) 20 minute EMOTM: Movement 1 – 1-10 Bar Dips Movement 2 – 1 Heavy Deadlift Pick reps you can maintain on the bar dip. For the Deadlift start around 75-80% of your 1RM and climb as deemed fit. WOD: 3) 1 Hang Snatch + 20 Double-unders: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat. 4) 1 Hang Clean + 20 Double-unders: EMOTM x 10 sets Warm-up as needed. Start around…
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